3. "William Gibson"Every other minute on the minute for 20 minutes,
2 Back squats
30 Double-unders

Competitors and CrossFitters: Ok, you can approach this two different ways. If the workouts from the last couple days have left you feeling totally wasted, do your squats at 40-50% of your 1RM and concentrate on rapid acceleration out of the hole.

On the other hand, if you're up for some heavy squats, go at 85%.

If your double-unders are still developing, practice for 30 seconds each round.

Novices: Squat 5-5-5-5-5, working up to a best set for the day. Then, practice double-unders for 10 minutes.